“ROW, BURP, RUN” WOD 4/8/21

WARM UP:
400 M. Row or Run
10 Walking High Knee Holds 
10 Walking Flamingo’s 
10 Walking Lunges 
10 Inch Worms 
10 Side Lunges 
10 High Kicks 
Then:
Mobility 


WIN & FIT
WOD:
“ROW, BURP, RUN”
For Time:
2K Row
50 Burpee 6′
1 Mile Run


AT HOME
WOD:
For Time:
1 Mile Run
50 Burpee
1 Mile Run

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